WARM-UP:

250m Row

2x’s:
10 PVC thrusters
10 Push ups
10 Sit ups
10 Russian KBS
10 Lunges

SKILL:

Press complex- as heavy as possible in 10 minutes

3 Push press + 1 Push jerk

WOD:

(11:00)

3 rounds of 1:00 stations with a one minute rest between each round

DB Overhead Plate Lunges (45/25)
Ring push-ups
Hollow body rocks